Complete Menopause Guide (everything in one place)

What you will be able to do

• explain the difference between perimenopause, menopause and postmenopause, and how menopause is usually recognized in the United States.
• recognize common menopause symptoms and the bleeding and other warning signs that always need a check by a doctor.
• track your symptoms and spot patterns and possible triggers.
• describe the main options that doctors use, including HRT, CBT and non-hormonal choices, and the key benefits and risks to discuss with your doctor.
• prepare for a doctor's appointment with a clear summary and your most important questions.
• apply US guidance on eating, calcium, vitamin D, activity and alcohol to support your bones and heart in midlife.
• ask for support at work and talk about menopause with the people around you.
• build a personal 4-week plan and know which service to contact for what.

1. 1Menopause explained: the stages and what is happening

   Learn the words doctors use, what your hormones are doing, and how menopause is usually recognized in the United States, so you can make sense of your own experience.

   • Perimenopause, menopause and postmenopause
   • What your hormones are doing
   • How menopause is recognized, and special situations

   Menopause stage checker

2. 2Symptoms from head to toe

   Explore the full range of menopause symptoms, learn which period changes need checking, and start tracking so you can see your own patterns.

   • The many faces of menopause
   • Period changes, and when bleeding needs checking
   • Tracking your symptoms

   Menopause symptom trackerMenopause stage checker

3. 3Hot flashes, night sweats and sleep

   Understand hot flashes and night sweats, learn the everyday steps that often help, and build a cooler, calmer sleep routine.

   • Hot flashes and night sweats: what helps day to day
   • Sleeping better through menopause
   • Calming the body: breathing, relaxation and CBT skills

   Menopause symptom trackerCalm and cool: 5-minute paced breathing

4. 4Mood, memory and mind

   Understand why mood, anxiety and brain fog can change around menopause, what helps, and when to get support quickly.

   • Mood changes, anxiety and low mood
   • Brain fog, memory and concentration

   Menopause symptom trackerCalm and cool: 5-minute paced breathingMenopause support directory

5. 5Your body after menopause: bones, heart, bladder and intimate health

   Learn how lower estrogen affects long-term health, and the everyday habits and checks that help protect your bones, heart, bladder and intimate health.

   • Protecting your bones
   • Heart and circulation health
   • Vaginal, bladder and pelvic floor health

   Menopause lifestyle planDoctor and HRT question list

6. 6Treatment options explained: HRT and other choices

   Understand the main treatment options doctors use, including HRT, its benefits and risks, and options other than HRT, so you can have an informed conversation with your doctor.

   • What HRT is and the different types
   • Benefits and risks: the balanced picture
   • Options other than HRT, and claims to be wary of

   Doctor and HRT question list

7. 7Getting the most from your doctor's appointment

   Prepare well, ask the right questions and know what follow-up to expect, so a short appointment leads to a clear plan.

   • Preparing for your appointment
   • Questions to ask, and making a shared decision
   • After the appointment: follow-up and reviews

   Doctor's appointment summary sheetDoctor and HRT question listMenopause symptom tracker

8. 8Eating well through menopause

   Use the 2025–2030 Dietary Guidelines for Americans to eat well in midlife, focusing on bones, heart and energy, understand weight changes, and see through common food myths.

   • The Dietary Guidelines for midlife
   • Weight, shape and energy in midlife
   • Food myths and messages to be wary of

   Menopause lifestyle plan

9. 9Moving more and looking after yourself

   Use the Physical Activity Guidelines for Americans to build strength, bone and heart health, and learn simple ways to manage stress, alcohol and smoking in midlife.

   • Activity for strength, bones and heart
   • Stress, alcohol and smoking

   Menopause lifestyle planCalm and cool: 5-minute paced breathing

10. 10Work, relationships and your personal menopause plan

    Get support at work and at home, find the right services, and bring everything together into a personal plan for the months ahead.

    • Menopause at work
    • Relationships, intimacy and talking to the people around you
    • Your personal menopause plan and where to get support

    Menopause lifestyle planMenopause support directoryDoctor and HRT question list

• CheckerMenopause stage checkerTick the statements that describe you to see which stage of the menopause transition your experience most fits, and whether anything should be checked by your doctor first.
• TrackerMenopause symptom trackerRecord your main symptoms, sleep, mood and bleeding each day for up to 8 weeks so you can spot patterns and show your doctor a clear picture.
• ListDoctor and HRT question listA ready-made list of questions to take to your doctor or nurse about menopause symptoms, HRT and other options; tick the ones you want to ask and add your own.
• TemplateDoctor's appointment summary sheetFill this in before your appointment to give your doctor a one-page picture of your symptoms, periods, health history and what you would like to talk about.
• PlannerMenopause lifestyle planPlan one small, realistic change a week in eating, movement, sleep, mind and support for the next 4 weeks, then review what helped.
• ListMenopause support directoryOne place for the US health services, official information and helplines that can help with menopause, mental health, bones, bladder, work and early menopause, with space to add your local services.
• Guided audioCalm and cool: 5-minute paced breathingA short guided breathing practice you can use when a hot flash starts, when you feel tense, or to wind down before sleep.